Karen Goeller, CSCS… (Click here for blog posts.)
My two most popular gymnastics books, Gymnastics Drills and Gymnastics Journal.
And check out the Gymnastics Lessons Learned book and Gymnastics Coloring book!
These books are nice gifts for gymnasts and gymnastics coaches.
#gymnastics #gymnasts #gifts #books #gymnasticsdrills #gymnasticsjournal
By Karen Goeller, CSCS
I’ve spent many years coaching gymnastics and as a CSCS. The CSCS is responsible for effectively training the athlete for sports performance. The CSCS also helps bring the injured athlete back to competition fitness once cleared from their physical therapist or doctor. That step in-between physical therapy and all-out competitive workouts is often missing. It is the job of the CSCS to fill that void.
Sometimes after a gymnast is “medically cleared” they continue to have knee pain. It is not that the doctor or physical therapist was not effective. Once cleared, the gymnast often is not aware on how the body should function; it is a lack of awareness.
I was asked by a gymnastics club owner to “go over some knee exercises” with some of her gymnasts who had a previous knee injury and some who were recently cleared by their doctors. I would be willing to bet the owner and coaches had no idea I would be teaching their gymnasts how to properly stand, bend, and straighten their knee, but that is what these gymnasts needed. AWARENESS. Below is a summary of what we did so that you can help your gymnast.
As many of you have seen, a high percentage of gymnasts have over-pronation. That is a rolling inward of the feet. Many have one that is more severe than the other. That causes poor alignment of the ankle, knee, and hip. You see the knees fall in laterally towards one another. With that poor alignment, the gymnast often performs skills adding stress to the joint because of the force involved with skills. The poor alignment is often seen in the take-off for the cartwheel, round-off, side aerial, and front handspring. This poor knee alignment is also seen in the landings of dismounts and jumps. Over the course of time, performing skills and landing can cause severe damage to the body if the gymnast is using incorrect technique and/or has poor alignment.
So here is the report from the quick clinic I gave to this group. Throughout each exercise I reminded these gymnasts how each drill related to the sport, landing mechanics and skill take-offs. When an athlete knows the purpose of a drill they get more benefit.
Out-In-Neutral-Foot
I asked the gymnasts to stand straight with their feet together, simple. (Well, sort of.) Many in this group could not do that without over-pronating. It is very common for gymnasts to have over-pronation. They train barefoot with no arch or heel support several hours each week. (That’s why they need high-quality shoes when not in the gym.)
I asked these gymnasts to gently roll their feet out towards their little toe, then back in towards the arch in their foot, and finally back to straight/neutral so they could feel the difference between the three positions. (It is very important to be sure they do not roll too far in any position. You do not want them causing damage to the ankle or foot.) As they did this slow-motion movement, Out-In-Neutral Drill, I instructed them to look and their knees to see the difference in alignment. Some seemed surprised at the difference foot placement made in the knee.
After that and asked these gymnasts to bring their feet hip-width apart and again to slowly roll their feet out, in, then back to neutral. At this point, they all were able to clearly see the difference in ankle and knee alignment with foot position. I asked the gymnasts to perform this simple Out-In-Neutral Drill several times in order to see and feel their neutral foot position and proper leg alignment.
After the gymnasts performed the Out-In-Neutral Drill on two feet, I asked them to lift one foot off the floor and perform the Out-In-Neutral Drill on one foot. Again, some seemed surprised at the difference the slight movement of the foot had on the knee alignment. I reminded them that the single leg alignment is important on the one-foot take-off and leap landings.
Once the gymnasts did a few repetitions they seemed to understand the relation between foot alignment and knee alignment really well. Before that moment, these gymnasts never realized that the alignment of the foot had so much effect on the rest of the body.
Side-Side-Neutral
After the Out-In-Neutral Foot Drill we did a simple weight shift drill. I call it the Side-Side-Neutral Drill. Believe it or not, when many gymnasts squat they tend to lean on one side more than the other. This is not something many people notice during the landing of the dismount because it happens so fast and the focus is on sticking the landing. The technique of the landing is imperative to maintain low body health.
I asked the gymnasts to stand hip-width apart and keep their feet in the neutral position. I then asked them to perform a ½ squat position as if they were landing a dismount. As I suspected, many were leaning on one side/leg. Others were bending at the knees with hardly any hip bend. We made adjustments to proper landing mechanics at that point. (Landing a jump on beam is different than landing from a double back on floor or a dismount from equipment. Since the force is so much greater, it is imperative to teach proper weight distribution when landing.)
Once all were in the correct position, I asked them to perform the Side-Side-Neutral Drill, shift their weight to one leg, neutral/center, and to the other leg. This was to remind the gymnasts that they must land with their weight centered, evenly distributed between both sides.
Remember, the force on the body when landing from a double-back can be 10-13 times the gymnast’s body weight. With some gymnast’s, one side could be taking more force than the other and in other cases the front of the legs could be taking on more force than the back. With gymnasts who are primarily bending at the knees, the front of the legs-knees and quads take a much higher percentage of force than the back of the body-glutes and hamstrings. The front-load landing can put enormous force on the knees and over time may cause damage.
Since gymnasts dismount daily, it is imperative they line up their knees with their ankles and hips, but they must also evenly distribute their weight from side to side and from front to back. Sometimes it is just as important to teach awareness as it is to physically strengthen the body.
We took this a few steps further and added a medicine ball with more complex movements. We carefully performed the chop exercise in order to simulate a landing but to also involve the core and upper body. We did this with both legs and then single leg. Adding the medicine ball made the movements challenging, but they were able to safely perform. This exercise is a great value because it forces the gymnast to focus on landing mechanics while building a little added upper body strength for bars.
Finally, during this session, we did include some traditional knee rehab exercises. Many gymnasts with knee pain have weak gluteal muscles.
I assigned the physical therapy bridge. I call it a hip lift. The gymnasts lied on their backs, bent their knees and lifted their buttocks off the floor a number of times. In the hip lift position we also did the marching exercise, but I only allowed the gymnasts to lift one foot 2 inches off the floor in order to keep their hips up.
Next, I assigned the clamshell exercise. I instructed the gymnasts to lie on their side and bend their knees, keeping their heels in line with their spine. Once in position, I instructed them to keep their heels together, but lift the top knee towards the ceiling, opening their legs. We did both sides.
Another exercise we did that day was the side plank. Added to the side plank hold we did plank hip dips. In the side plank position, I instructed the gymnasts to lower their hip to the floor and lift it back up. We did a number of receptions on each side.
And we did plank leg extensions and small kicks. In the plank leg-extension, I asked the gymnasts to lower their knees to the floor then bring them back up to a straight position. We did single leg plank leg extension too. With that one the gymnast kept one foot 2 inches off the floor as they worked on the supporting leg, lowering and lifting the knee. That leg extension is simple, but a great quad strengthener and form drill. And for the small plank low back kicks I asked the gymnasts to lift one foot 2 inches off the floor. I instructed them to keep their foot pointed and lower their toes to the floor and lift the foot 2 inches. I had them alternate these slow, low kicks.
There are so many things you can do to maintain or improve your gymnast’s health. Keep doing much of the conditioning that is well known, but also consult with physical therapists, chiropractors, and CSCS’s for ideas.
Karen Goeller, CSCS
www.BestSportsConditioning.com
Karen Goeller at a networking event in NJ was asked to sign a few of her books. Check out her fitness, sports, children’s, and health books, www.amazon.com/author/karengoeller
Wow, great week!!! I was invited to audition three times in one week!!!
#actor #actress #actorslife #acting #film #tv #imdb #nywift
And for an entire book of Handstand Drills and Conditioning go to www.HandstandBook.com
#gymnastics #handstand #gymnasts #training #cscs #usagymnastics #usag #techniquemagazine #coachinggymnastics
Have you seen my dehydration article? Dehydration, it WILL Happen…
https://karengoeller.wordpress.com/2010/07/14/dehydration-it-will-happen/
Karen holding her book, Lymphedema: Sentenced to Life in Bed, but I Escaped.
Swimming to reduce leg lymphedema….
For years I’ve been telling people with Leg Lymphedema that the best exercise to reduce the swelling is swimming. Why? There are a few reasons swimming is the best exercise.
One, because you are horizontal when swimming rather than vertical and your leg below your torso. This is similar to when you are lying down or elevating your leg to reduce the swelling.
Two, when swimming your bodily fluids are circulating. The movement of the limbs and muscles are creating a force to move the fluids throughout your body. The movement of kicking while swimming is helping to push the fluids out of your leg. Your blood and lymphatic fluid are being moved more rapidly when swimming rather than sitting or lying down.
Three, the water itself offers a gentle compression when in a pool. It is more gentle than a compression stocking, but it is still helpful for when you stand in the pool in between swimming. Swimming is great, but even standing and moving your leg through the water is helpful.
And four, swimming is non-impact. That means, your foot is not striking the floor with each step as it is with walking or running. Walking and running actually cause leg lymphedema to become worse because of all of the pounding/impact and gravity. Yes, they help circulation a little, but the impact causes the fluids to be packed down into the leg rather than pushing the fluids out of the leg. Your body is vertical and the fluids run down. Swimming is very gentle and effective for those of us with leg lymphedema compared to any other aerobic exercise.
I’ve been dealing with leg lymphedema since my 1991 cancer surgery. At the time, I already had a physical therapy degree, was a fitness trainer, and a gymnastics coach. I knew how the body functioned.
I had malignant melanoma in my right thigh. I was told that I would be bed-ridden for the rest of my life by many doctors after cancer surgery. The surgery was the only way to save my life. That was if it wasn’t already too late. The doctor was not sure if the cancer had already spread to my lymph nodes and throughout my body. If it had, it would have been too late. Going into the surgery I did not know whether I had weeks to live or a lifetime of being in bed.
The doctors removed the malignant tumor and the lymph nodes from my groin area during the surgery. It was two surgeries combined that lasted many hours. Immediately after the surgery, my leg was as wide as my waist. I had a tree trunk and a long way to go to reduce it to normal size. My life was saved, but my leg and life were forever changed. It took nearly one year to reduce my leg to almost normal size. I have maintained my leg lymphedema extremely well because I am so disciplined.
A few quick tips for reducing the swelling… elevate, compression, circulation/light exercise, and a very healthy diet of various fruits and vegetables – that’s the secret to reducing the swelling and keeping it down. Eat foods such as fruits and vegetables. Stay away from processed foods, fast-foods, junk foods, alcohol, soda, and other unhealthy foods.
I studied physical therapy in college and have been a CSCS for many years. I know how to maintain health and recover from illness and injury. I admit, my knowledge has made it easier for me to maintain my leg lymphedema, but you can do it too.
What prompted me to write this today? I go all winter long wishing I had access to a pool so I can maintain my lymphedema better. This week the pool opened and I paid for my pool pass. I’ll be able to keep my leg looking and feeling good, hardly any swelling on non-working days. YAY!!!
I swam for the first time this summer yesterday and my leg felt and looked great afterward. Elevating today and it feels good. Can’t wait to go to my ballroom dance social later this evening!
Anyone in NJ with leg lymphedema that wants to talk, meet for a quick swim, or needs a little bit of help just reach out to me. My schedule is very sporadic and constantly changing, but we will connect if you reach out.
Read about my journey with cancer surgery and lymphedema here, www.lymphedemabook.com
So, I hear this or a variation of one of these ALL THE TIME…
I got hurt after trying an exercise that my personal trainer made me do. I had trouble doing an exercise and they kept telling me to keep going. I was being rushed through an exercise.
I really do not understand WHY people who get hurt by personal trainers do not stop training with them immediately and sue them. The carelessness would eventually stop if the lawsuits started to be filed.
Some personal fitness trainers are trying to call everyone an athlete and train them as if they are really competitive athletes. The average adult looking for general fitness or weight loss is NOT a competitive athlete and should not be trained as if they are a competitive athlete. The average person who has not competed in a sport on a high level in recent months or years SHOULD NOT be doing advanced exercises such as box jumps, burpees, or sled pushes among other exercises on day one. There are specific progressions and fitness levels that must be mastered before the advanced exercises are introduced. That is like telling a person who never drove to compete in a NASCAR race.
It’s unbelievable how many personal trainers hurt people because they are feeding their egos or they have very little experience and knowledge. Did you know that many personal trainers just pay for and take an online exam without any real-world preparation, knowledge, or exercise experience? And then they call themselves fitness trainers. It’s SAD and the general public is paying for it.
Now, do you know WHY I am so proud to be an NSCA-CSCS? We know how to train athletes and we know when to hold back while helping an adult become more fit. We understand the SCIENCE behind the exercise and we know exercise progression. A college degree is required to take the CSCS exam and you are given (and need) six months to study all of the material. It is a serious certification and it must be maintained with continuing education once certified.
Please DO NOT trust just anyone to train you. Do your research, get referrals, and check the trainer’s credentials. Many people come to me AFTER they have been seriously damaged by personal trainers. It’s your body, your money, and your time that will be spent by going to the wrong trainer. Please CHOOSE WISELY!!!
#fitness #personaltrainers #exercise #crossfit #fitnessprograms #exerciseprograms #workouts #sports #cscs
Karen Goeller… Actor, Writer, CSCS
Listen to some of the radio interviews Karen Goeller has done…
Most common discussions are fitness, sports, health, nutrition, and cancer.
TALK RADIO (Featured Guest)
